Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie

Can I come too

Options
2456772

Comments

  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Barbell Deadlift

    30 kg x 5 reps
    40 kg x 5 reps
    40 kg x 5 reps
    40 kg x 5 reps
    40 kg x 5 reps
    40 kg x 5 reps

    Romanian Deadlift

    15 kg x 10 reps
    15 kg x 10 reps
    15 kg x 10 reps
    15 kg x 10 reps
    15 kg x 10 reps (PR)

    Bent Over Barbell Row

    17.5 kg x 12 reps
    17.5 kg x 12 reps
    17.5 kg x 12 reps
    17.5 kg x 12 reps (PR)

    Machine Shoulder (Military) Press

    17.5 kg x 8 reps
    17.5 kg x 8 reps
    17.5 kg x 8 reps
    17.5 kg x 8 reps
    17.5 kg x 8 reps

    Flat Straight Leg Raise

    5 reps
    5 reps

    Plank

    00:00:30
    00:00:30
    00:00:30

    Today's session was brought to you by the word "ow"
    :pac:

    Feels great to be doing the DLs really properly though. pew pew


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    The "ow" comes 24-48 hours from now.


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Hanley wrote: »
    The "ow" comes 24-48 hours from now.

    Knees are the main issue today from last night's run, I remember the hams from last week all right :D


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Couldn't make it to gym today and have race tomorrow ... didn't have to stop me doing some stuff at home :)
    Fell on some steps yesterday and knocked just under my knee like a total tool, can't kneel on it, so the push ups were on one leg and then very shallow proper ones

    Squats were 3s ones again

    Goblet Squat (dumbbell)
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps

    Body Weight Lunge
    12 reps
    12 reps
    12 reps
    12 reps

    Kneeling Push-Up
    8 reps
    8 reps
    8 reps

    Push-Up
    8 reps
    8 reps

    Body Weight Squat
    12 reps
    12 reps (PR)

    Plank
    00:00:30
    00:00:30


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Race was a bit of a disaster, try again better luck next time!
    came in 1.05 after walkin most of it
    Still worth logging though :D


  • Advertisement
  • Registered Users Posts: 24,565 ✭✭✭✭Alf Veedersane


    It's all a learning curve. Great to get the miles under the belt though!


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    It's all a learning curve. Great to get the miles under the belt though!

    Next time I'll get more than 4-5 hours' sleep and eat properly the days before :D
    I know I can do e.g. 11k without stopping in better time, it was just a bad day!

    Thanks :)


  • Registered Users Posts: 24,565 ✭✭✭✭Alf Veedersane


    Last time I did a 10k i didn't prepare properly at all and at the 7km mark, i started to run out of fuel. It was annoying to be 2mins slower than previous time but I learned more than I would have if I'd matched the previous time :)


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Barbell Deadlift

    30 kg x 5 reps
    45 kg x 5 reps
    45 kg x 5 reps
    45 kg x 5 reps
    45 kg x 5 reps
    45 kg x 5 reps

    Romanian Deadlift

    20 kg x 10 reps
    20 kg x 10 reps
    20 kg x 10 reps
    20 kg x 10 reps
    20 kg x 10 reps (PR)

    Barbell Bench Press

    20 kg x 10 reps
    20 kg x 10 reps
    20 kg x 10 reps
    20 kg x 10 reps

    Bent Over Barbell Row

    20 kg x 12 reps
    20 kg x 12 reps
    20 kg x 12 reps
    20 kg x 12 reps (PR)

    Flat Straight Leg Raise

    5 reps
    5 reps
    5 reps

    Plank

    00:00:35
    00:00:35
    00:00:35 (PR)


    I was too lazy to walk around switching barbells so today was "do everything on 20 kg" day. ow :cool:

    Duno whether to run in the morning as am walking the 5k tomorrow evening (unless osky is up to running it with me), suppose it's no harm


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Yesterday: enfield 5k race. Thought it would be a fun run. No... got there to find out it was a srs bzns race with most of the people there going for 15 mins finish. Oops! Good thing I didn't bring the doggy! :D
    Chest is fcuked. No more cardio for a while. Lift ALL the weights!

    Today:

    Goblet Squat (dumbbell)
    12 kg x 10 reps
    12 kg x 10 reps
    12 kg x 10 reps

    Barbell Bench Press
    25 kg x 8 reps
    25 kg x 8 reps

    Dumbbell Stationary Lunge
    5 kg x 12 reps
    5 kg x 12 reps
    5 kg x 12 reps
    5 kg x 12 reps (PR)

    Body Weight Squat
    10 reps
    10 reps
    10 reps
    10 reps

    Oo I levelled up again ^^


  • Advertisement
  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Barbell Deadlift

    30 kg x 5 reps
    50 kg x 5 reps
    50 kg x 5 reps
    50 kg x 5 reps (PR)
    45 kg x 5 reps
    45 kg x 5 reps


    Romanian Deadlift

    20 kg x 10 reps
    20 kg x 10 reps
    20 kg x 10 reps
    20 kg x 10 reps
    20 kg x 10 reps

    Machine Shoulder (Military) Press

    20 kg x 8 reps
    20 kg x 8 reps
    20 kg x 8 reps
    20 kg x 8 reps (PR)

    Bent Over Barbell Row

    20 kg x 12 reps
    20 kg x 12 reps
    20 kg x 12 reps
    20 kg x 12 reps

    Plank

    00:00:30
    00:00:30
    00:00:30

    Flat Straight Leg Raise

    5 reps
    5 reps
    5 reps


    50KG PEW PEW PEW!!
    I'm very excited!


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    This all looks really really good.


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    bluewolfcubtracked Workout for 767 ptsToday


    Goblet Squat (dumbbell)
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps
    6 kg x 10 reps


    Dumbbell Stationary Lunge
    6 kg x 12 reps
    6 kg x 12 reps
    6 kg x 12 reps
    6 kg x 12 reps (PR)

    Push-Up
    8 reps
    8 reps
    8 reps
    8 reps
    8 reps


    Body Weight Squat
    10 reps
    10 reps
    10 reps
    10 reps

    Plank
    00:00:35
    00:00:35
    00:00:35
    00:00:35

    6kg cos I did em at home. Beside a fire... stand aside, hot yoga :pac:
    Don't know why the lunge is a PR. Oh, it was 5kg last time. Well that worked out well!
    Push ups getting gradually less shallow :p


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Barbell Deadlift
    30 kg x 5 reps
    50 kg x 5 reps
    50 kg x 5 reps
    50 kg x 5 reps
    50 kg x 5 reps
    52.5 kg x 5 reps (PR)

    Barbell Squat
    20 kg x 5 reps

    Romanian Deadlift
    25 kg x 8 reps
    25 kg x 8 reps
    25 kg x 8 reps (PR)
    20 kg x 10 reps
    20 kg x 10 reps

    Bent Over Barbell Row
    20 kg x 8 reps
    20 kg x 8 reps
    20 kg x 8 reps
    20 kg x 8 reps

    Machine Shoulder (Military) Press
    22.5 kg x 8 reps
    22.5 kg x 8 reps
    22.5 kg x 8 reps (PR)

    Did the squat for the craic since I was there anyway. Did the 52.5 for the craic too :p
    Wiped out after that so the rest was a bit shorter


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Looks like whoever wrote that program knows what they're doing...


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    I no rite??
    :D

    nah seriously this is great stuff. Very happy!


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Goblet Squat (dumbbell)

    14 kg x 10 reps
    14 kg x 10 reps
    14 kg x 10 reps

    Barbell Bench Press
    30 kg x 5 reps
    30 kg x 5 reps (PR)
    30 kg x 3 reps
    25 kg x 5 reps
    25 kg x 5 reps
    25 kg x 5 reps

    Dumbbell Stationary Lunge
    8 kg x 10 reps
    8 kg x 10 reps (PR)

    Walking briskly to the gym aggravated my chest again and couldn't breathe properly etc so had to cut today short. Despite being able to lift it probably isn't helping the situation so I'm wondering if I should take a week off.
    I don't want to though... :p
    Back to doc next week if drugs don't work anyway.


  • Subscribers Posts: 19,425 ✭✭✭✭Oryx


    Presume you took the week off...?


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Yes! I decided to be sensible.
    Actually I did walk the flora women's 10k on monday. We sprinted at the very end and that was a bad idea for me.
    I'm planning to get back to lifting tomorrow and running will have to wait another week or so.
    Can't wait to deadlift again, I'm totally hooked...


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Barbell Deadlift

    30 kg x 5 reps
    52.5 kg x 5 reps
    52.5 kg x 5 reps
    52.5 kg x 5 reps
    52.5 kg x 5 reps
    55 kg x 5 reps (PR)

    Romanian Deadlift

    25 kg x 8 reps
    25 kg x 8 reps
    25 kg x 8 reps
    25 kg x 8 reps

    Machine Shoulder (Military) Press

    22.5 kg x 8 reps
    20 kg x 8 reps
    20 kg x 8 reps
    20 kg x 8 reps

    Bent Over Barbell Row

    20 kg x 12 reps
    20 kg x 12 reps
    20 kg x 12 reps
    20 kg x 12 reps

    Plank

    00:00:30
    00:00:30

    Flat Straight Leg Raise

    5 reps
    5 reps

    Hard today but not as hard as I expected after a week off and bit of calorie cutting
    pew pew deadlifts!! <3
    Grip was getting awfully slippy toward the end of the DLs =/


  • Advertisement
  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Off again due to an ear infection :rolleyes: still on anti bio drops. Short session today, wanted to see what the story was.

    Bench 4x10 1x7, 25kg
    rdl 3x10, 30kg
    back bar squat 3x8, empty bar

    tried doing xtrainer after, had nothing left, pretty fcuked
    back to business on Mon hopefully

    :(:(


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Barbell Deadlift

    35 kg x 5 reps
    55 kg x 5 reps
    55 kg x 5 reps
    55 kg x 5 reps
    50 kg x 5 reps
    60 kg x 5 reps (PR)

    Machine Shoulder (Military) Press

    22.5 kg x 8 reps
    22.5 kg x 8 reps
    22.5 kg x 8 reps
    22.5 kg x 8 reps

    Bent Over Barbell Row

    20 kg x 12 reps
    20 kg x 12 reps
    20 kg x 12 reps
    20 kg x 12 reps
    30 kg x 8 reps (PR)

    60 was sloppy. Mostly did it to stop myself giving up and going home
    Didn't do leg raises or planks today, will do them tonight.
    Exhausted and everything was hard :p


  • Subscribers Posts: 19,425 ✭✭✭✭Oryx


    You get days like that. Still, you got it done!


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Barbell Squat

    20 kg x 8 reps
    20 kg x 8 reps
    20 kg x 8 reps
    20 kg x 8 reps
    20 kg x 8 reps

    Dumbbell Stationary Lunge

    7 kg x 12 reps
    7 kg x 12 reps
    8 kg x 12 reps (PR)

    Push-Up

    5 reps
    5 reps
    5 reps

    Plank

    00:00:30
    00:00:30
    00:00:30

    Body Weight Squat

    10 reps
    10 reps
    10 reps

    Elliptical Trainer

    00:22:30 | Moderate, 3.5 km

    I'm on strike from goblet squats sry

    Trying to walk downstairs 2 flights to changing room after all that was hilarious. Legs kept going from under me :pac:
    I missed cardio :)


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Elliptical Trainer

    00:43:00 | Moderate, 7km

    Legs still collapsing. Great fun :D


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Barbell Deadlift
    30 kg x 5 reps
    57.5 kg x 5 reps
    57.5 kg x 5 reps
    57.5 kg x 5 reps
    50 kg x 5 reps
    50 kg x 5 reps
    60 kg x 2 reps

    Machine Shoulder (Military) Press
    22.5 kg x 7 reps
    22.5 kg x 7 reps
    22.5 kg x 7 reps
    22.5 kg x 7 reps
    22.5 kg x 7 reps

    Elliptical Trainer
    00:10:00 | Moderate

    Not sleeping well in heat = give up!
    wussed out of the rest of it
    I got to use chalk today though which was great help can focus on the legs again now


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Barbell Squat

    22.5 kg x 6 reps
    22.5 kg x 6 reps
    22.5 kg x 6 reps
    20 kg x 8 reps
    20 kg x 8 reps

    Barbell Bench Press

    30 kg x 6 reps
    30 kg x 6 reps
    30 kg x 6 reps (PR)
    25 kg x 8 reps
    25 kg x 8 reps

    Dumbbell Stationary Lunge, each side

    7 kg x 12 reps
    7 kg x 12 reps
    7 kg x 12 reps
    7 kg x 12 reps

    Body Weight Squat, 3s / 3s

    8 reps
    8 reps
    8 reps

    Plank

    00:00:35
    00:00:35
    00:00:35
    00:00:35

    Running (treadmill)

    00:10:00 | 1.5 km


    Yea take that you stupid bench
    :pac:
    The running at the end was a bit ambitious. Proper go at it tomorrow


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    Slow jog 37 mins, 4.5km
    4x 1min sprints at 11kph


    Back to running today after um... a month? jaysus
    Lost some fitness for sure but also some of it is in my head I would say. Should be grand to build it back up. Aim for 90 mins again by weekend after this one

    Today's run was brought to you by masterchef & philip glass ...
    also the prodigy


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    I slept in this morning and no hope of getting near the rack after work, so no DLs today. Not much of anything today. Don't like the place that much when it's that busy. Still, I didn't skip it entirely which is always a win

    Romanian Deadlift

    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps
    30 kg x 10 reps

    How is this not a PR. Did I actually do this before. jesus. Time to move up again so

    Machine Shoulder (Military) Press
    25 kg x 6 reps (PR)
    22.5 kg x 8 reps
    22.5 kg x 8 reps
    22.5 kg x 8 reps
    22.5 kg x 8 reps

    Running (Intervals/Sprints)
    00:01:30 | 275 m | run
    00:02:00 | 150 m | walk
    00:01:30 | 275 m | run
    00:02:00 | 150 m | walk
    00:01:30 | 275 m | run
    00:02:00 | 150 m | walk
    00:01:30 | 275 m | run
    00:02:00 | 150 m | walk
    00:01:30 | 300 m | run
    00:02:00 | 150 m | walk
    00:01:30 | 300 m | run

    I decided following c25k again would be good structure for sprint/speed work so I picked week 2. Then I got a bit excited and did an extra interval
    11 kph is too slow for sprints, the 12 kph ones at the end were more like it.
    I'll try it again as w2d2 next time on 12 & 13 kph ones and see how I get on

    Completely guessing on the walking distance log, but the whole thing in the end was 3.5 km


  • Advertisement
  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    quick lunchtime go


    Deadlift
    50 kg x 3 reps
    60 kg x 5 reps
    60 kg x 5 reps
    60 kg x 5 reps (PR)
    50 kg x 5 reps

    catching up since I couldn't do them last time. They were hard today
    edit: I dont know why I logged that as RDL durrr. They're normal DLs


    Running (Intervals/Sprints)
    00:01:20 | 278 m | sprint
    00:01:20 | 278 m | sprint
    00:01:20 | 278 m | sprint
    00:01:20 | 278 m | sprint
    00:01:20 | 278 m | sprint
    00:01:20 | 278 m | sprint
    00:01:20 | 278 m | sprint

    cba logging the walking bits, so I'll just say i did the 2 min walks in between these
    12.5 kph sprints. also hard today!
    hopefully the squat session and or a long run on sunday


Advertisement